Co-author professor Jim Mann said: "This study is essential as there is increased public confusion over what to base our meal choices on, and the impact our dietary choices have on our risk of certain diseases".

Current government dietary guidelines recommend that adults consume 25 to 38 grams of fiber a day.

Lead author Dr Andrew Reynolds, of the Department of Medicine and the University's Edgar Diabetes and Obesity Research Centre, says the results provide convincing evidence that we should increase our dietary fibre intake and replace refined grains with whole grains.

This study was funded by the Health Research Council of New Zealand, the WHO, the Riddet Centre of Research Excellence, the Healthier Lives National Science Challenge, the University of Otago, and the Otago Southland Diabetes Research Trust.

In this study, the team has analyzed about 185 observational studies and have conducted about 58 clinical trials that involve 4,635 adult participants.

The researchers only included studies with healthy participants, so the findings can not be applied to people with existing chronic diseases. When it comes to the fiber-rich whole foods, it requires chewing and also retains the structure in the gut that increases the satiety and help in weight control. Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

They also noted that their study looked mainly at foods rich in naturally occurring fibre, rather than synthetic fibre, such as powders, that can be added to foods.

The study, which will make for hard reading for food manufacturers making low-carb products, said that fibre in "good" carbohydrates such as wholegrain bread, cereal, pasta and oats has a protective effect.

Commenting on the implications Prof Gary Frost, of Imperial College London, said: "Improving the accuracy of dietary assessment is a priority area for nutrition research".

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